Keep aligned even when transferring: Transfer your entire human body as one unit when turning in mattress rather than twisting or bending for the waist. Maintain your ears, shoulders, and hips aligned, pull in and tighten your belly, and bend your knees towards your chest when you roll more than. https://www.theorthopaedicandpainpractice.com/the-best-sleeping-positions-to-relieve-neck-pain/